September 14, 2017 by thao



Image may contain: 1 person, text

After the Nutrition Seminar this Saturday there is a non-profit event to support our local Law Enforcement and Firefighter/EMS. Tickets can be purchased at

 Come see Men and Women law enforcement and first responders battle head to head in the Guns and Hoses boxing tournament!  Presented by the FOP and IAFF, the tournament is put on to benefit the benevolent fund to help financially support injured emergency responders and their family members. Purchase your tickets for a fun night and a good cause.

Doors open @ 5:00pm | Events starts @ 6:00pm

Warm Up:  5 Mins
“Stick” PVC Game

Mobility & Set Up: 10 Mins
Smash Forearms
Roll Posterior Shoulders

Strength: 10 Min
10 Min Rotating EMOM – Partner w/ another athlete and share a barbell
Odd: 4-6 Back Squat w/ a distinct pause in ACTIVE bottom position
Even: 5-10 HSPU (Hardest Variation Possible – do not need to be unbroken)

Metcon: 16 Min Cap
8 Rounds For Time:
1 Squat Snatch Heavy (165/115 or ~75%) or 3 Light (115/75 or ~ 60%)
7 Bar Over Burpee

Elite Competition Class

1) Back Squat 15 Mins
10 Min EMOM x 1 rep @ 90% + 10 lbs

2) Strict Press 15 mins
10 min EMOM x 1 rep @ 90% + 10 lbs

3) Conditioning

3 Rounds For Time:
20 TTB
35 Sit Ups
15 S2OH (155/110)
35 Sit Ups
20 Front Squat (155/110)


    [honeypot level]


    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974

    Terms and Conditions for trial week

    You must be a resident and have a local address in Fort Collins. Offer valid for new members only! Parent or guardian must be present to sign waiver for anyone under the age of 18 years of age. Can note be combined with any other offers or discounts. 

      Still Have A Question?

      We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!

      [honeypot level]